{"id":8778,"date":"2015-06-17T17:29:26","date_gmt":"2015-06-17T17:29:26","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8778"},"modified":"2021-08-29T14:02:17","modified_gmt":"2021-08-29T13:02:17","slug":"al-carnitine-werkt","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/a-l-carnitina-funciona\/","title":{"rendered":"Werkt L-Carnitine?"},"content":{"rendered":"<h2><strong>Ser\u00e1 que a suplementa\u00e7\u00e3o com L-Carnitina faz mesmo perder peso?<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/a-l-carnitina-funciona\/id1573269829?i=1000531711641\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>A L-Carnitina \u00e9 um dos suplementos mais conhecidos quando o assunto \u00e9 perder peso.<\/p>\n<p>Seja em ampolas ou c\u00e1psulas, l\u00edquido ou p\u00f3, se n\u00e3o tomaste, de certeza que conheces algu\u00e9m que j\u00e1 o fez.<\/p>\n<p>A grande d\u00favida \u00e9.\u2026funciona?<\/p>\n<p>Antes de mais, a L-Carnitina t\u00eam v\u00e1rios benef\u00edcios, mas vamos basear-nos apenas na perda de gordura.<\/p>\n<p><strong>Vamos ent\u00e3o come\u00e7ar.<\/strong><\/p>\n<h2><strong>O que \u00e9 a L-Carnitina?<\/strong><\/h2>\n<p>A L Carnitina \u00e9 um composto que\u00a0\u00e9 sintetizado pelo corpo, atrav\u00e9s da lisina e da metionina.<\/p>\n<p>Para al\u00e9m de poder ser sintetizado atrav\u00e9s destes amino\u00e1cidos, encontra-se naturalmente\u00a0em alguns alimentos, principalmente nas carnes.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"321\"><strong>Voedsel<\/strong><\/td>\n<td width=\"321\"><strong>L-Carnitine hoeveelheid per 100g<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"321\">Carne de\u00a0vaca<\/td>\n<td width=\"321\">95 mg<\/td>\n<\/tr>\n<tr>\n<td width=\"321\">Varkensvlees<\/td>\n<td width=\"321\">27,7 mg<\/td>\n<\/tr>\n<tr>\n<td width=\"321\">Spek<\/td>\n<td width=\"321\">23,3 mg<\/td>\n<\/tr>\n<tr>\n<td width=\"321\">Kabeljauw<\/td>\n<td width=\"321\">5,6 mg<\/td>\n<\/tr>\n<tr>\n<td width=\"321\">Kipfilet<\/td>\n<td width=\"321\">3,9 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>A grande teoria por tr\u00e1s do uso deste suplemento por quem quer emagrecer, \u00e9 de que este composto\u00a0promove uma maior utiliza\u00e7\u00e3o de gorduras.<\/p>\n<p>Isto no papel faz sentido, j\u00e1 que a L Carnitina liga-se aos \u00e1cidos gordos e permite a sua entrada dentro da mitoc\u00f4ndria para serem utilizados como energia.<\/p>\n<p>Teoricamente ao aumentar os n\u00edveis de Carnitina, iriamos conseguir que mais \u00e1cidos gordos fossem utilizados como energia, e assim\u00a0mais gordura fosse queimada.<\/p>\n<p>Mas nem sempre o que faz sentido na teoria, se confirma na pr\u00e1tica.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-8795 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1.jpg\" alt=\"Voordelen van carnitine\" width=\"500\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1.jpg 500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/l-carnitina1-20x20.jpg 20w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<h2><strong>A Absor\u00e7\u00e3o da L Carnitina<\/strong><\/h2>\n<p>A absor\u00e7\u00e3o da L-Carnitina atrav\u00e9s da alimenta\u00e7\u00e3o, \u00e9 de 54% a 87%, enquanto atrav\u00e9s da suplementa\u00e7\u00e3o \u00e9 de apenas de 14% a 18%.(1)<\/p>\n<p>Ou seja, quando bebes aquela ampola com um sabor horr\u00edvel, apenas 14% a 18% \u00e9 realmente absorvida.<\/p>\n<p>Para al\u00e9m disso, \u00e9 importante que essa L Carnitina chegue ao m\u00fasculo, e n\u00e3o \u00e9 bem isso que acontece. (9)<\/p>\n<p>Maar laten we kijken naar wat er echt toe doet.<\/p>\n<p>Benef\u00edcios (ou falta deles) da L Carnitina.<\/p>\n<p>Para isso, nada como usar estudos cient\u00edficos que avaliaram o tema.<\/p>\n<h2><strong>A L Carnitina n\u00e3o funciona<\/strong><\/h2>\n<p>Infelizmente n\u00e3o existem muitos estudos em rela\u00e7\u00e3o \u00e0 L-Carnitina na perda de gordura, mas vamos utilizar o que existe.<\/p>\n<p>Seconde <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12378044\/\" target=\"_blank\" rel=\"noopener\">Deze<\/a> estudo, uma dieta hipocal\u00f3rica com suplementa\u00e7\u00e3o de L-Carnitina, n\u00e3o teve qualquer vantagem em termos de perda de gordura em rela\u00e7\u00e3o a uma dieta hipocal\u00f3rica sem L-Carnitina. (2)<\/p>\n<p>Dit onderzoek is gedaan op ratten.<\/p>\n<p>Laten we nu verder gaan met de mens.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10861338\/\" target=\"_blank\" rel=\"noopener\">In deze<\/a> estudo foram comparadas mulheres moderadamente obesas, em que um grupo utilizou 4g de L-Carnitina por dia, durante oito semanas, enquanto que o outro grupo n\u00e3o. (3)<\/p>\n<p><em>N\u00e3o existiu nenhuma diferen\u00e7a entre grupos em termos de resultados.<\/em><\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19164828\" target=\"_blank\" rel=\"noopener\">In deze<\/a> estudo analisaram se a L-Carnitina poderia realmente promover uma maior utiliza\u00e7\u00e3o de gorduras, e os resultados indicaram que n\u00e3o. (4)<\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17042889\" target=\"_blank\" rel=\"noopener\">Hier<\/a>\u00a0Er werd ge\u00ebvalueerd of L-Carnitine vetverlies kon bevorderen bij medicinale bipolaire mensen.<\/p>\n<p>Foram criados dois grupos, ambos a seguir dietas semelhantes, em que um dos grupos utilizou um suplemento de L-Carnitina e o outro n\u00e3o, durante 26 semanas.<\/p>\n<p><em>De resultaten waren vergelijkbaar tussen de twee groepen. (<\/em>5)<\/p>\n<p>Est\u00e1 complicado.<\/p>\n<p><strong>Ser\u00e1 que a L-Carnitina n\u00e3o funciona mesmo?<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8797 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina.jpg\" alt=\"l carnitine afvallen\" width=\"500\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina.jpg 500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/carnitina-20x20.jpg 20w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<h2><strong>L-Carnitine werkt<\/strong><\/h2>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18065594\" target=\"_blank\" rel=\"noopener\">In deze<\/a> estudo foram recrutadas 66 pessoas para testar a efic\u00e1cia deste suplemento. (6)<\/p>\n<p>Estas 66 pessoas foram separadas em dois grupos, em que um deles recebeu 2g de L-Carnitina por dia, enquanto que o outro n\u00e3o.<\/p>\n<p><em>Os resultados foram positivos, com n\u00e3o s\u00f3 uma diminui\u00e7\u00e3o de gordura corporal, mas tamb\u00e9m um aumento de massa muscular.<\/em><\/p>\n<p>S\u00f3 h\u00e1 um problema.<\/p>\n<p><span style=\"text-decoration: underline;\">As pessoas que participaram neste estudo foram centen\u00e1rios, ou seja, pessoas com mais de 100 anos.<\/span><\/p>\n<p>Als u ouder bent dan 100 jaar, blijkt uit dit onderzoek dat dit supplement werkt.<\/p>\n<p><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12875611\/\" target=\"_blank\" rel=\"noopener\">Deze<\/a> Uit onderzoek blijkt hetzelfde, verlies van vetmassa en toename van spiermassa. (<\/em>7)<\/p>\n<p>Para o fim, deix\u00e1mos o melhor.<\/p>\n<p>Em 2011 foi apresentado um estudo que mostrou que a suplementa\u00e7\u00e3o com este composto\u00a0pode realmente ser eficaz.<\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21224234\/\" target=\"_blank\" rel=\"noopener\">Deze<\/a> estudo\u00a0mostra que a suplementa\u00e7\u00e3o de L-Carnitina, em conjunto com hidratos de carbono, leva a um aumento significativo de carnitina no m\u00fasculo, e um consequente aumento de oxida\u00e7\u00e3o de gordura.<\/p>\n<p>De vorm van carnitine die in dit onderzoek werd gebruikt was L-tartraat, in een dosis van 2 gram samen met 80 gram koolhydraten, tweemaal daags. (8)<\/p>\n<p>Agora as m\u00e1s not\u00edcias.<\/p>\n<p><em>A efic\u00e1cia s\u00f3 existe a longo prazo, sendo preciso 6 meses para a L-Carnitina mostrar bons resultados.<\/em><\/p>\n<h2><strong>Conclusie<\/strong><\/h2>\n<p>A L-Carnitina se funcionar em pessoas saud\u00e1veis, numa componente de perda de gordura, ser\u00e1 apenas a longo prazo.<\/p>\n<p>Quem poder\u00e1 tamb\u00e9m beneficiar deste suplemento s\u00e3o pessoas com baixos valores de carnitina.<\/p>\n<p>Isto ocorre de forma comum em idosos, em que os estudos mostram que existe benef\u00edcio, e vegetarianos, que n\u00e3o possuem uma fonte de L-Carnitina diet\u00e9tica significativa.<\/p>\n<p>O balan\u00e7o que podemos tirar destes estudos \u00e9 simples, embora n\u00e3o conclusivo, j\u00e1 que seriam necess\u00e1rios mais participantes para tal.<\/p>\n<p>A L-Carnitina n\u00e3o \u00e9 um suplemento eficaz para perder gordura em pessoas saud\u00e1veis.<\/p>\n<p>No entanto, caso tenhas n\u00edveis baixos de Carnitina, poder\u00e1 ser \u00fatil.<\/p>\n<p>Fora isso, temos apenas um estudo interessante a mostrar alguns resultados a longo prazo, e um prazo ao qual praticamente ningu\u00e9m segue com este produto.<\/p>\n<p>No fundo, um suplemento que faz sentido na teoria, mas que n\u00e3o se parece converter em resultados na pr\u00e1tica.<\/p>\n<pre><strong>Referenties<\/strong>\r\n(1) Rebouche CJ. Kinetics, pharmacokinetics, and regulation of L-carnitine and\r\nacetyl-L-carnitine metabolism. Ann N Y Acad Sci. 2004 Nov;1033:30-41.\r\n\r\n(2) Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition \r\nof rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.\r\n\r\n(3) Villani RG, Gannon J, Self M, Rich PA. L-Carnitine supplementation combined\r\nwith aerobic training does not promote weight loss in moderately obese women. Int\r\nJ Sport Nutr Exerc Metab. 2000 Jun;10(2):199-207.\r\n\r\n(4) Broad EM, Maughan RJ, Galloway SD. Carbohydrate, protein, and fat metabolism\r\nduring exercise after oral carnitine supplementation in humans. Int J Sport Nutr \r\nExerc Metab. 2008 Dec;18(6):567-84.\r\n\r\n(5) Elmslie JL, Porter RJ, Joyce PR, Hunt PJ, Mann JI. Carnitine does not improve \r\nweight loss outcomes in valproate-treated bipolar patients consuming an\r\nenergy-restricted, low-fat diet. Bipolar Disord. 2006 Oct;8(5 Pt 1):503-7.\r\n\r\n(6) Malaguarnera M, Cammalleri L, Gargante MP, Vacante M, Colonna V, Motta M.\r\nL-Carnitine treatment reduces severity of physical and mental fatigue and\r\nincreases cognitive functions in centenarians: a randomized and controlled\r\nclinical trial. Am J Clin Nutr. 2007 Dec;86(6):1738-44.\r\n\r\n(7) Pistone G, Marino A, Leotta C, Dell'Arte S, Finocchiaro G, Malaguarnera M.\r\nLevocarnitine administration in elderly subjects with rapid muscle fatigue:\r\neffect on body composition, lipid profile and fatigue. Drugs Aging.\r\n2003;20(10):761-7.\r\n\r\n(8)\u00a0Wall BT, Stephens FB, Constantin-Teodosiu D, Marimuthu K, Macdonald IA,\r\nGreenhaff PL. Chronic oral ingestion of L-carnitine and carbohydrate increases\r\nmuscle carnitine content and alters muscle fuel metabolism during exercise in\r\nhumans. J Physiol. 2011 Feb 15;589(Pt 4):963-73.\r\n\r\n(9) Barnett C, Costill DL, Vukovich MD, Cole KJ, Goodpaster BH, Trappe SW, Fink\r\nWJ. Effect of L-carnitine supplementation on muscle and blood carnitine content\r\nand lactate accumulation during high-intensity sprint cycling. Int J Sport Nutr. \r\n1994 Sep;4(3):280-8.<\/pre>","protected":false},"excerpt":{"rendered":"<p>Ser\u00e1 que a suplementa\u00e7\u00e3o com L-Carnitina faz mesmo perder peso? A L-Carnitina \u00e9 um dos suplementos mais conhecidos quando o assunto \u00e9 perder peso. Seja [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":9028,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"L-Carnitina: Funciona Mesmo para Perder Gordura?","_seopress_titles_desc":"Descubra se a L-Carnitina funciona para emagrecer. 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